Hiit during your period: tailor-made sessions

HIIT is often seen as a challenge during your period, but it can actually help relieve symptoms and keep you active. By adapting the exercises and listening to your body, you can enjoy an effective workout while managing fatigue and cramps.

Introduction to HIIT during menstruation

In this article, we explore the benefits of HIIT during menstruation, how to adjust the intensity and which exercises to choose. You'll also discover tips on hydration and nutrition to optimise your sessions.

Definition of HIIT (High-Intensity Interval Training)

HIIT, or High-Intensity Interval Training, is a training method that alternates periods of intense effort with calmer recovery phases. This type of training is designed to rapidly boost heart rate and maximise physical benefits in the shortest possible time. Typically, a HIIT session lasts between 20 and 30 minutes, and consists of intense exercises such as squats or burpees, interspersed with short rest periods.

The effects of menstruation on physical performance

During your period, hormonal fluctuations can affect your energy and physical performance. Some women experience symptoms such as cramps, increased fatigue or a general feeling of heaviness, which can make training more difficult. However, this doesn't mean you have to give up sport. By listening to your body and adapting your HIIT sessions, you can maintain regular physical activity.

Benefits of HIIT during menstruation

Physical benefits

Playing sport during your period can really help to relieve some of the uncomfortable symptoms you may experience. In fact, one of the major physical benefits is the reduction in menstrual cramps. Thanks to improved blood circulation, the abdominal muscles are better oxygenated, which helps to reduce these often very uncomfortable pains. What's more, by practising an intense activity such as HIIT, your body releases endorphins, hormones known for their natural "pain-relieving" effect. Not only do these help to reduce unpleasant sensations, they also improve your mood.

HIIT also allows you to maintain your physical condition, even when hormonal fluctuations can slow down your performance. By adapting the intensity of your exercises to your current state, you can stay active and avoid losing stamina or strength, while respecting your body's rhythm.

Psychological benefits

HIIT is not only good for your body, it's also great for your mind. Intense physical exercise is an excellent way of improving your mood, particularly during periods of stress or fatigue. In fact, the effort and the release of endorphins help to reduce stress, which is often exacerbated during periods.

By continuing to train despite the discomfort, you can also boost your self-confidence. Maintaining a regular training routine, even during this time of the month, gives you the feeling of being in control of your body, which can be extremely positive mentally.

Step-by-step guide to a HIIT session adapted to menstruation

Specific warm-up

A good warm-up is essential, especially during your period. Start with gentle movements to prepare your muscles and joints. It's crucial to take the time to warm up your body properly, as this helps to prevent injury and improve circulation. Opt for joint mobility exercises, such as arm circles or pelvic rotations, which gently work on areas that are often tense during menstruation. The idea is to allow your body to activate gradually, without any sudden shocks.

Adapted HIIT exercises

When you're ready to get down to the nitty-gritty, opt for low-impact exercises that work your muscles effectively while taking care of your body. For example modified jumping jacks where you limit the number of jumps to reduce the pressure on the joints, or simple squats that strengthen your legs without wearing you out. Add some modified boards to strengthen your core while paying attention to how you feel. If you're feeling good, you can even include some quick walks on site or light knee raises to maintain a good cardiovascular rhythm without exerting yourself too much.

The important thing is to listen to yourself and adjust the intensity as you go along, especially in the first few days of your cycle.

Post-HIIT recovery

After exercise, it's time to recover. Take the time to do some targeted stretching to relieve tension in areas that are often stressed, such as the hips or lower back. Gentle, gradual stretching combined with relaxation techniques such as deep breathing will help to relax your muscles and reduce residual cramp. It also makes for a well-deserved return to calm after an intense session. Remember to keep your body properly hydrated, as exercise and menstruation can increase dehydration.

Adjusting HIIT to the phases of the menstrual cycle

Adapting intensity and volume

Each phase of the menstrual cycle has a different impact on your energy and physical performance. So it's essential to adapt the intensity of your HIIT sessions according to the day of your cycle. For example, during the follicular phase (the days after your period), your energy levels rise, making it the ideal time to intensify your workouts. You can then opt for more dynamic exercises and longer sets.

Conversely, during the luteal phase (just before your period), you may feel more tired and heavy. In this case, don't hesitate to reduce the intensity and volume of your sessions. Less intense but just as effective exercises, such as squats or modified planks, can be preferred to maintain your routine without exhausting yourself. Listening to your body remains essential: if you feel pain or excessive fatigue, slow down.

Choice of exercises

Hormonal fluctuations influence not only your energy, but also your ability to tolerate certain types of exercise. During abundant flowIt is often more comfortable to choose low impact. This includes movements that don't put too much pressure on the lower abdomen, such as the slots or leg lifts. These exercises will keep you active while respecting your body's needs.

As you get closer to the end of your period, your energy levels start to return, and you can gradually reintegrate into your daily routine. more intense exerciseThe key is to adapt your training to each phase of the cycle to get the best out of it, while taking care of your physical well-being. The key is to adapt your training to each phase of the cycle to get the best out of it, while taking care of your physical well-being.

Hydration and nutrition for HIIT during menstruation

The importance of hydration

During your period, your body tends to retain more water, which can cause bloating and discomfort. It may seem counter-intuitive, but to combat this water retention, it is essential toincrease your water consumption. Good hydration helps to regulate body temperature, improve blood circulation and, above all, reduce bloating by facilitating the elimination of excess fluid.

When you do HIIT, your body sweats more, which increases the risk of dehydration. It's therefore advisable to drink small sips of water throughout your workout. In addition, remember to hydrate before and after the session to compensate for fluid loss. Optimum hydration not only helps maintain your performance, but also limits fatigue, which is often more pronounced during this period.

Suitable food

Food plays a crucial role in maintaining your energy levels during your period, especially if you're doing HIIT. To support your physical efforts, choose nutrient-rich foodsThese nutrients are particularly important if you have heavy periods, as they help prevent fatigue due to possible iron deficiency. These nutrients are particularly important if you have heavy periods, as they help prevent fatigue due to possible iron deficiency.

Foods rich in proteins (such as eggs, fish or legumes) are also essential to help muscle regeneration after a HIIT session. At the same time, incorporating complex carbohydrates such as sweet potatoes or quinoa in your diet will help you maintain a good level of energy throughout the day. Finally, don't hesitate to eat anti-inflammatory foodsThese ingredients, such as ginger and turmeric, can help reduce cramps and discomfort during periods.

Conclusion

HIIT during your period is an excellent option for staying active while managing symptoms such as cramps and fatigue. By adapting the intensity and listening to your body, you can continue to train without sacrificing your well-being.

Hydration, nutrition and recovery are essential to get the most out of your sessions. By modifying your exercises according to the phases of the cycle, you can optimise your results while taking care of yourself.

Do HIIT with DRIP

Ready for a new challenge? Welcome to DRIP! With our full range of equipment, you'll be able to challenge yourself with complete peace of mind.

The DRIP concept is simple: 7 exercises, 3 rounds, 1 minute per exercise. Do one after the other without a break to maximise your calorie burn! Our coaches, lively playlists and immersive lighting are there to boost your motivation.

Whatever your level, DRIP will be delighted to welcome you!

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